Calories in Bulgur, cooked
Generic food Cooked Grains and Pasta
Bulgur, cooked contains 83 kcal per 100 g. A typical serving of 1 tbsp (8.4 g) provides about 7 kcal.
Roughly 84% of its calories come from carbohydrates, with 14% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 26% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 83 kcal | |
| Total fat ? | 0.24 g | 0.3% |
| Saturated fat ? | 0.042 g | 0.2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 5 mg | 0.2% |
| Total carbohydrates C | 18.6 g | 7% |
| Dietary fiber ? | 4.5 g | 16% |
| Total sugars I | 0.1 g | |
| Protein ? | 3.1 g | 6% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K I | 0.5 µg | 0.4% |
| Thiamin (B1) ? | 0.057 mg | 5% |
| Riboflavin (B2) ? | 0.028 mg | 2% |
| Niacin (B3) ? | 1 mg | 6% |
| Pantothenic acid (B5) ? | 0.34 mg | 7% |
| Vitamin B6 ? | 0.083 mg | 5% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 6.9 mg | 1% |
| Calcium ? | 10 mg | 0.8% |
| Iron ? | 0.96 mg | 5% |
| Magnesium ? | 32 mg | 8% |
| Phosphorus ? | 40 mg | 3% |
| Potassium ? | 68 mg | 1% |
| Zinc ? | 0.57 mg | 5% |
| Copper ? | 0.075 mg | 8% |
| Manganese ? | 0.61 mg | 26% |
| Selenium I | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 84%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.1 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber4.5 gabove the median for cereal grains and pasta (median 3.9 g)
- Sugars0.1 gin the lowest quarter of cereal grains and pasta (median 0.64 g)
- Fat0.24 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.042 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Sodium5 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water77.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.031 g |
|---|---|
| Polyunsaturated fat ? | 0.098 g |
Amino acids (18)
| Tryptophan ? | 0.048 g |
|---|---|
| Threonine ? | 0.089 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.21 g |
| Lysine ? | 0.085 g |
| Methionine ? | 0.048 g |
| Cystine ? | 0.071 g |
| Phenylalanine ? | 0.15 g |
| Tyrosine ? | 0.09 g |
| Valine ? | 0.14 g |
| Arginine ? | 0.14 g |
| Histidine ? | 0.071 g |
| Alanine ? | 0.11 g |
| Aspartic acid ? | 0.16 g |
| Glutamic acid ? | 0.97 g |
| Glycine ? | 0.12 g |
| Proline ? | 0.32 g |
| Serine ? | 0.15 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.094 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.002 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.037 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.03 g |
| PUFA 18:3 ? | 0.004 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 1 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 54 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (12)
| Water ? | 77.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.34 g |
| Theobromine Z | 0 mg |
| Energy ? | 347 kJ |
| Vitamin A, IU C | 2 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 18 µg |
| Betaine M | 83.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Bulgur
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bulgur, dry Dried or dry | 342 | 12.3 g | 75.9 g | 1.3 g |
| Bulgur, dry, raw Dried or dry | 349 | 11.8 g | 75.9 g | 2.4 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, fat added | 121 | 2.9 g | 17.3 g | 5.1 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
| Buckwheat groats, roasted, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Amaranth grain, cooked Cooked | 102 | 3.8 g | 18.7 g | 1.6 g |
| Rice, wild, 100%, cooked, no added fat Cooked | 100 | 4 g | 21.2 g | 0.34 g |
| Wild rice, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 g |
| Pasta, vegetable, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
| Macaroni, vegetable, enriched, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked bulgur?
100 g of cooked bulgur has 83 kcal. 1 tbsp (8.4 g): about 7 kcal. 1 cup (182 g): about 151 kcal.
How much protein is in cooked bulgur?
Cooked bulgur contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 0.26 g in 1 tbsp (8.4 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked bulgur?
Cooked bulgur has 18.6 g of total carbohydrates per 100 g, including 4.5 g of fiber and 0.1 g of sugars.
How much fat is in cooked bulgur?
Cooked bulgur contains 0.24 g of fat per 100 g, of which 0.042 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked bulgur contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked bulgur?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does bulgur have the same nutrition cooked and dried or dry?
No. Per 100 g, bulgur, cooked has 83 kcal, while bulgur, dry has 342 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170287. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.